satyananda suryanamaskar - sun salutation

satyananda suryanamaskar - sun salutation

1. Long straight head
Lift sternum
Draw
abdomen in
and up
Keep thighs active, internally rotate upper thighs
Press down evenly
through your heels
Head, neck and
spine in a
straight line
Relax shoulders,
draw shoulder
blades in and down
Arms by your body,
palms forward or in
Lengthen tail
bone toward
ground
SAMASTHITI
(EQUAL STANDING POSTURE)

2. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)

3. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

4. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

5. Adho Mukha Svanasana(Downward Facing Dog Posture)

6. ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS OR POINTS)

7. Keep neck long

Shoulders away from ears

Draw shoulder blades together
and toward tailbone
Press tops of
Feet into ground
Root
thighs
Root pubic
bone down
Draw navel to
spine
Hands
shoulder
width apart
Lift
sternum
Look forward
BHUJANGASANA(SERPENT POSTURE)

8. Adho Mukha Svanasana(Downward Facing Dog Posture)

9. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

10. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

11. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)

12. Long straight head
Lift sternum
Draw
abdomen in
and up
Keep thighs active, internally rotate upper thighs
Press down evenly
through your heels
Head, neck and
spine in a
straight line
Relax shoulders,
draw shoulder
blades in and down
Arms by your body,
palms forward or in
Lengthen tail
bone toward
ground
SAMASTHITI
(EQUAL STANDING POSTURE)